Instant Pot Curried Cauliflower and Apple Soup

By AislePrompt Editorial · Published 2026-06-24 · Updated 2026-06-24

A fragrant and silky soup combining the natural sweetness of apples with warm curry spices and creamy cauliflower. This Indian-inspired Instant Pot recipe (vegetarian, gluten free), ready in about 30 minutes, pairs cauliflower florets, apple, peeled and diced, yellow onion, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 cups cauliflower florets
• 1 large apple, peeled and diced
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tsp curry powder
• 4 cups vegetable broth
• 1 cup full-fat coconut milk
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Set Instant Pot to sauté mode and heat 2 tbsp olive oil. Add 1 medium chopped yellow onion, 3 minced garlic cloves, and 1 tbsp grated fresh ginger. Cook for 4 minutes until onions are translucent and fragrant.
2. Step 2: Stir in 2 tsp curry powder and cook for 1 minute more to bloom the spices.
3. Step 3: Add 4 cups cauliflower florets and 1 large peeled and diced apple to the pot. Pour in 4 cups vegetable broth, season with 1 tsp salt and 1/2 tsp black pepper, then stir to combine.
4. Step 4: Seal Instant Pot lid and cook on high pressure for 8 minutes. Once done, carefully quick release the pressure.
5. Step 5: Using an immersion blender, puree the soup until smooth and creamy. Stir in 1 cup full-fat coconut milk and adjust seasoning if needed. Warm through for 2 minutes on sauté mode before serving.